Creating a healthier, happier you.
MACROS 101: HOW TO STAY HEALTHY WHILE EATING THE FOODS YOU LOVE
Are you trying to eat healthy but find that it's hard to give up your favorite foods? Don't worry, it’s totally possible to find balance and stay healthy without restrictive dieting.
When I work with my clients, our goal is to eventually move into intuitive eating. I want them to learn to enjoy food and listen to the body’s natural cues. However, intuitive eating can be difficult to navigate if you have never been taught how to properly fuel your body.
The best way to learn how to eat with balance and give your body all of the nutrients that you need is through using macros. With a little planning, you can easily fit in all of the nutrients your body needs without depriving yourself.
If you are curious about tracking macros but you’re not sure where to start, then this blog post is for you!
1. What are Macros?
Macros are short for the macronutrients that your body needs for fuel. Each macro plays an important role in your body.
There are three main macros:
- Carbohydrates - the body’s main source of energy
- Proteins - essential nutrients for building and repairing muscles
- Fats - nutrients that protect your organs and keep your body warm
2. Why track macros?
When it comes to nutrition, one size does not fit all. You need to know exactly how to eat for your body with carbs, fat, and protein according to your height, age, weight, body type, previous dieting history, activity level, and goals.
The best way to ensure that you are getting the right mix of nutrients while eating the foods you love is to understand the main macronutrients your body needs to function properly. Tracking your macros helps you make sure that you are getting the right amount of protein, carbs and fats to help you fuel your body every day and feel your best.
In addition, tracking macros can help you to eat the foods you love without guilt or worry. By knowing exactly how much of each nutrient you are consuming, you can enjoy your favorite foods while still maintaining a healthy balance.
3. How to track macros.
If you’re trying to track your macros, the best way to make sure you are hitting the amounts of proteins, carbohydrates and fats for your goals is to have a trained macro coach calculate them for you.
When I calculate macros for my clients, I take into account their dieting history, age, body stats, exercise frequency and overall goals. I want to create a guide for their macros that is sustainable and personalized to them.
BodyByBree Customized Macro Counts are customized to you and your needs, unlike generic macro counts you find online.
4. The best way to hit your macro goal.
Healthy eating is all about balance. While it's important to make sure that you're getting enough protein, carbs, and healthy fats, it's also important to enjoy your food and not obsess over every little detail.
Remember that there is no one-size-fits-all approach to healthy eating, so find what works for you and stick with it.
Second, be realistic about your macro goals. If you're trying to lose weight, you still need to feel full and fuel your body with foods that will give you the energy you need to hit your goals. If you’re trying to gain muscle, then you need to be eating real protein rich foods, not just protein powders. Create a plan that feels sustainable.
5. What kinds of foods should I eat if I have a weight loss goal?
Macros allow you to eat the foods that you love, but it’s also important to use your macros wisely. If you’re in a deficit for weight loss, it can be easy to feel hungry if you don’t choose volume foods (foods that are high in fiber and other nutrients) that will keep you full and nourish your body.
Just because it fits doesn’t mean it’s the best choice. If you are hungry in your meal plan, try filling your numbers with more healthy volume foods.
For example, a handful of gummy bears has the same amount of carbs as a big bowl of oatmeal. Another example, you can eat 3x as many zucchini noodles instead of regular noodles, plus the fiber will keep you full longer.
Pay attention: which foods make you FEEL better?! Choose foods that help you feel full as often as possible.
6. What kinds of foods should I eat if I'm trying to build muscle?
First, I want you to understand that veggies are number one. So many people in the fitness world claim protein is number one, but when it comes to your gut health and actual health, vegetables are more important. They are healing your body and will help you to regenerate cells from healthy nutrients.
Want to feel your best?! Start prioritizing veggies!
Second, if your goal is to build muscle, you need to be eating plenty of protein for your body to burn through. Protein is the macronutrient that helps you build muscle. Clients always tell me that protein is their hardest macro to hit. So I’ve got you!!
- is a whey protein isolate from grass fed New Zealand cows
- full of vitamins and minerals for your body, including your BCAAs
- has a probiotic and digestive enzymes to help with easier digestion
- is low lactose so it won’t hurt your stomach
- has no artificial sweeteners or fillers
- tastes amazing and mixes smooth and creamy
I have a money back guarantee if you don’t like it!
7. Adjusting your macros for weight loss or muscle gain.
Adjusting your macros is an ongoing process. As your body changes, so will your macro needs. Be prepared to adjust your intake as needed to reach your goals. I help my clients adjust their macros or get new macros as needed to make sure they are hitting their goals.
If you find that tracking macros isn't working for you, don't be afraid to make changes. Maybe you need to adjust your goals or the way you're tracking your intake. Whatever the case may be, be willing to experiment until you find what works best for you.
8. Are macros sustainable long-term?
Absolutely! Once you get into the habit of tracking macros, it becomes second nature after a while. It's an eating style that you can stick with for life. Not only will it help you reach your goals, but it also fosters healthy eating habits that can improve your overall wellbeing in the long run without deprivation and restrictive eating.
The most important thing is that you enjoy the journey! Tracking macros can be a helpful tool for achieving your healthy eating goals, but don't forget to enjoy the process along the way! Healthy eating should be about nourishing your body and developing healthy habits, not about restrictive diets or being perfect all the time!
If you are interested in safe, specialized training for women, visit our programs page. Bree is a certified personal trainer as well as certified in nutrition, mindfulness and meditation, and behavioral change coaching. The BodyByBree 8 Week Training Programs are designed to support holistic health for women by teaching sustainable habits in movement, nutrition, and mindset that give you the tools to enjoy a lifetime of health.
I'm a mom of 3 (+ 1 on the way) and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.
I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.
I'm glad you're here!
Community. We are a team and community of women committed to the creating the best in each other and ourselves. We lift, encourage, invite, and educate.
Movement. We know that moving your body makes your feel good and function better! Let use help you gain confidence and strength in your body.
Nutrition. Health starts from the inside out. We believe that balance and sustainability are best practices for achieving success in a healthy relationship with food.
Mindset. In focusing on your holistic health, we know the powerful effect mindset has your health and wellness. Learn techniques and practices to that ground you in habits for overall well-being.
GET THE GOOD STUFF
Ready to try something new?
Enjoy 4 recipes from the Nourish Spring/Summer and Fall/Winter Collections to get a jumpstart on implementing delicious balanced meals in your kitchen.NOURISH FREEBIE
New to macros?
Looking for help balancing your diet? Learn how to use macros to reach and maintain your goals.CUSTOMIZED MACRO COUNT
Dive deeper on the best ways to create lasting success in your physical and mental health on my YouTube channel! New videos every Wednesday and Friday.WATCH THE LATEST